Shoulders in Balasana

Yoga Discussion General Yoga
#1

Hi,

Balasana has turned out to be one of the most complicated poses for me.

I am doing Iyengar Yoga once and once or twice a beginner’s Ashtanga class in a week, in addition some Pilates, running, cycling and other workouts (aqua, cross trainer, aerobics,…). I am 28 years old, tall, slim with a rather big skeleton and have a slightly high blood pressure. Since starting Pilates, my posture changed a lot. I have had especially problems and tightness in my upper back, neck, shoulders and therefore headaches. It is getting better by the minute, but in Balasana I don’t get anywhere.

In the Iyengar class I have used two blocks under my head, some weeks ago I had to increase it to three blocks. This is also due to some light discomfort in my right shoulder, probably the rotator cuff tendon.

Anyway, the Iyengar teacher says, I should not hunch my shoulders, so I end up aligning them as in downward dog - the shoulders far away from the ears, the shoulder blades down the back, so I get a lot of space for my neck and my head.

The Ashtanga teacher says, I have to relax the shoulders a bit more in a way that they end up stretching forward in the direction towards my hands. She showed me the difference, it feels more comfortable indeed.

What are your opinions?

#2

Mukimuki,

I would first ask if you are resting your arms by your side or stretched out in front of you. If you are stretching them out in front, I would suggest keeping them by your side and see if that helps.

Try padding between the back of your thighs and calves like a folded blanket. You may then be able to take away several of the blocks you are using to support your head. Another option would be to use a bolster which I’d recommend. Bring big toes together, widen knees and place bolster in between, resting head and torso on bolster. Allow your arms to rest at your side. This should give you the support you need for your neck/head, yet still allow the upper back to broaden, releasing tension.

The shoulder blades should broaden (abduction) and move down your back. Front of shoulders move toward floor.

Hope it helps!

#3

Hi Lotusgirl,

thanks for the advice.

In class, I usually did as everyone did - stretching the arms forward. It would certainly be more comfortable if I just lay my arms beside the torso on the floor.

I am going to try the bolster and padding ideas and hope to be able to benefit from Balasana finally :smiley:

#4

Balasana is a passive pose with a nature of humility and surrender.
The breath is directed into the back body rather than the front body.
For that reason the shoulder blades are allowed to move away from the spine (abduction) toward the floor beneath the armpits (generalizing the location here).

Balasana is not a pose to “get anywhere”. In asana there are two types of doing; the first is a doing, the second is a letting. Balasana is a letting pose, an allowing pose. The harder one tries to “get somewhere” the more the nature of that fight inhibits the profundity of the pose.

#5

Hi InnerAthlete,

what you write makes a lot of sense to me.

One of the problems I had in that Iyengar class is the absence of a focus on breathing and ease. Furthermore, the teacher is rather grumpy and especially at the beginning I was quite scared and shy. His concentration on perfect alignment helps me in most poses, but when it comes to surrendering and relaxing, things are not as straightforward any more. Especially my shoulders tighten in those situations.

In the last class I tried to leave my arms beside my torso and really relax my upper body. I could notice how the upper back lengthened and how my forehead moved forward on the blocks. I am curious, how I can benefit from this sensation in the future.

Thanks :slight_smile: